i have a nutrition assignment i will upload all the the information this is a nutrition project which i already did the first project of the nutrition and the one i'm going to upload is the second o

NUTRITION PROJECT #2—HEALTHY WEEK—Online Version

Leave all directions and formatting in this document!

(Just paste where needed and enter data where needed)

Must be submitted as a Word document or PDF in the dropbox on time

I will NOT 1) move objects that are pasted on top of each other or off the page, 2) try to expand objects too small to read, or 3) clarify object with low resolution—I will grade the document as it is submitted in the dropbox (I will not accept late assignments or those submitted by email)

This project is composed of 3 main parts:

1. Personal data and old “normal week” data—just copy and paste it in from your “normal” report if it was done right—if, not, redo it and fix it.

2. New “healthy week” data—same as last time, but you are trying to eat healthier by increasing 2 nutrients that were low, and decreasing 2 nutrients that were high.

3. Comparison—compare your healthy week to both a “good diet” and your “normal week”. No diet is ever perfect, but did you get closer to the “perfect diet”? (“good diet” and “perfect diet” is a food-based diet [without supplements] that meet the current USDA guidelines)

Normal Info—Enter your personal data and info from your “Normal Week”-- If you did it wrong on the “normal project” (lost points), redo this section correctly

1. Calculate your DRIs. Go to https://www.nal.usda.gov/fnic/dri-calculator/

   1. Enter your demographic data (age, height, weight, etc.) and click “submit”.

      1. DO NOT OVERESTIMATE YOUR ACTIVITY LEVEL!

   2. Copy and paste your DRI calculations under Section A (all 5 tables).

   3. If you did it wrong on the “normal project” (lost points), redo this section correctly.

2. Enter your data from the “Normal Week”. You can just copy and paste from your Normal Week Project (it should be available on D2L if you lost it already-if you did it wrong on the “normal project”, redo this section correctly).

   1. Section B—NORMAL Daily Nutrients Report Tables (includes Calories, Carbs, Fat, Protein, Cholesterol, Sodium, Sugars, and Fiber) for each day of the week (7 tables)

   2. Section C—NORMAL Weekly Nutrients Charts for SatFat, TransFat, VitA, VitC, Potassium, Calcium, and Iron (7 bar charts)

   3. Section F—NORMAL Weekly Nutrients Average spreadsheet

Healthy Week General Directions

For this week, the “HEALTHY” week (7 consecutive days), you will try to eat a well-balanced diet based on the RDA amounts. I suggest to try to make minor changes to your diet by replacing “bad” foods with “good” foods. It will take more “good” food to get the same calories as the “bad” food. Do not just cut out the “bad” foods as that will cut your calories and many nutrients. Just work on 4 nutrient categories that you did badly in on your “normal” week, such as sodium, fat, and vit A, potassium—or---sodium, cholesterol and vit D, and iron (your choice—calories can be a choice). Choose 2 nutrients you want to Increase, and 2 nutrients you want to Decrease (can include calories)—star these nutrients in Table H (Comparison Table).

If you are trying to gain or lose weight, this will be a “checkmark” under Table H. If you are trying to lose weight, women should not go under 1200 calories per day and men should not go under 1800 calories per day—this is the minimum amount of calories needed by college-aged adults to get the minimum amount of nutrients needed. My suggestion is to try for 500 calories per day (higher or lower) from your EER if you are trying to gain or lose weight. This translate to about 1 pound per week added or lost per week based on diet alone; I also suggest exercise (daily activity) for both gaining and losing weight (or even maintaining weight).

Healthy Week Specific Directions

1. Go to MyFitnessPal.com and sign up for a free account (don’t use your real name, your real birthday, or a password you use for school or banking). See the “Nutrition Project Basics” for how to sign up for an account, set up the settings, and enter foods that you have eaten.

2. Eat “healthy” for a week and keep track of everything you eat (this might mean measuring foods with a measuring cup, measuring spoons, or a food scale). Eating “healthy” is very difficult to do—make sure not to just skip “bad” foods—replace “bad foods” with “good foods”. DON”T UNDERESTIMATE YOUR PORTION SIZE! Enter the foods you ate into MyFitnessPal. I don’t care which dates you put the food in on, just make sure the day is correct (Monday is Monday). Do not include supplements such as vitamins, etc. (These nutrients are not from “food sources”).

3. After your food is entered for the day, go to the bottom of the page and click “View Full Report (printable)”. This is your “daily report”. Highlight the report, and paste it into the correct spot (Section D.a-g) of the Nutrition Report. Make sure that it includes Calories, Carbs, Fat, Protein, Cholesterol, Sodium, Sugars, and Fiber for each day.

4. Go to “Reports”, “Charts”, and then choose the “Sat Fat” and create a chart for the week. Paste this graph into Section E. Then do Trans Fat, Vitamin A, Vitamin C, Potassium, Iron, and Calcium. (It might make it easier if you type the numbers above the chart if the numbers are not visible on the chart.

5. Calculate weekly averages in Section G using the tables and charts from Sections D and Section E (the Excel spreadsheet is found on D2L).

6. Compare your Healthy Weekly Average to your DRIs and to your Normal Weekly Average in Section H. Make sure to star * the 4 nutrients you are specifically working to improve (2 raise and 2 lower), and make sure to X your weight goal at the bottom.

7. Answer the questions and do the write-up in Section I. Make sure to have enough words, be very specific about foods and nutrients such as—“I ate more bananas, potatoes, and tomatoes to increase my potassium”.

Nutrition Report—Normal Week

1. DRI--5 tables/boxes (from old “normal” report)

   1. Paste the “You entered” box here (0.5 point):

1. 1. Paste the “Results” box here (0.5 point):

1. 1. Paste the “Macronutrients” box here (0.5 point):

1. 1. Paste the “Vitamins” box here (0.5 point):

1. 1. Paste the “Minerals” (elements) box here (0.5 point):

1. Daily Nutrient Reports (Normal)—table for each—should contain Calories, Carbs, Fat, Protein, Cholesterol, Sodium, Sugars, and Fiber. (from old “normal” report)

   1. Paste Normal “Sunday” here (0.25 point):

1. 1. Paste Normal “Monday” here (0.25 point):

1. 1. Paste Normal “Tuesday” here (0.25 point):

1. 1. Paste Normal “Wednesday” here (0.25 point):

1. 1. Paste Normal “Thursday” here (0.25 point):

1. 1. Paste Normal “Friday” here (0.25 point):

1. 1. Paste Normal “Saturday” here (0.25 point):

1. Weekly Nutrients Charts (Normal)—bar chart for each (from old “normal” report)

   1. Paste Normal “Sat Fat” here (0.25 point):

1. 1. Paste Normal “Trans Fat” here (0.25 point):

1. 1. Paste Normal “Vitamin A” here (0.25 point):

1. 1. Paste Normal “Vitamin C” here (0.25 point):

1. 1. Paste Normal “Potassium” here (0.25 point):

1. 1. Paste Normal “Calcium” here (0.25 point):

1. 1. Paste Normal “Iron” here (0.25 point):

1. Daily Nutrient Reports (HEALTHY)—table for each—should contain Calories, Carbs, Fat, Protein, Cholesterol, Sodium, Sugars, and Fiber.

1. 1. Paste HEALTHY “Sunday” here (0.5 point):

1. 1. Paste HEALTHY “Monday” here (0.5 point):

1. 1. Paste HEALTHY “Tuesday” here (0.5 point):

1. 1. Paste HEALTHY “Wednesday” here (0.5 point):

1. 1. Paste HEALTHY “Thursday” here (0.5 point):

1. 1. Paste HEALTHY “Friday” here (0.5 point):

1. 1. Paste HEALTHY “Saturday” here (0.5 point):

1. Weekly Nutrients Charts (HEALTHY)—bar chart for each

   1. Paste HEALTHY “Sat Fat” here (0.5 point):

1. 1. Paste HEALTHY “Trans Fat” here (0.5 point):

1. 1. Paste HEALTHY “Vitamin A” here (0.5 point):

1. 1. Paste HEALTHY “Vitamin C” here (0.5 point):

1. 1. Paste HEALTHY “Potassium” here (0.5 point):

1. 1. Paste HEALTHY “Calcium” here (0.5 point):

1. 1. Paste HEALTHY “Iron” here (0.5 point):

1. Weekly Nutrients Average (Normal)--Fill in the Excel Spreadsheet table (in a separate D2L file) using Sections B and C and then paste it here (it does the math for you) (2 points; from old “normal” report-- if you did it wrong on the “normal project” (lost points), redo this section correctly):

1. Weekly Nutrients Average (HEALTHY)--Fill in the Excel Spreadsheet table (in a separate D2L file) using Sections D and E and then paste it here (it does the math for you) (8 points):

1. Comparison of Nutrients Average (F and G) versus DRIs (A)—Fill in the table using Sections A and F, G (19 points)

1000 mg equals 1 gram; so 1 gram equals 1000 mg.

WEIGHT GOAL:

1. Summary:

1. Any special circumstances (must contact instructor first by email) such as pregnancy/ lactation, illness, disease, or medications that could affect your diet/body composition, or a doctor-prescribed diet—describe only if needed (0 points):

1. What did you good at during this week of “healthy” eating? Why? Be specific on foods and nutrients. (200+ words; 3 points)

1. What did you do bad at during this week of “healthy” eating? Why? Be specific on foods and nutrients. (200+ words; 3 points)

1. Overall, did you improve in your “healthy” week compared to your “normal” week? Why? How? Be specific on foods and nutrients. (200+ words, 3 points)

1. How can you still improve your eating habits based on these two report? Be specific on which foods you could remove/reduce and which foods you could add/increase for specific nutrients. (300+ words; 4 points)

Scoring sheet/matrix: For your information so you know how I weight each part. I will give comments and points lost in the comment section of GRADES in D2L.